Warm-up
Coach choice
Conditioning
12 AMRAP- at full speed. Rest only during the transition
10 Jumping jacks (at Ardmore- by brick wall)
Bear crawl to boxes (at Wayne about 20 feet)
10 box jumps
10 squats on top of boxes
10 mountain climbers
100 m run
10 Jumping jacks (at Ardmore- by brick wall)
Bear crawl to boxes (at Wayne about 20 feet)
10 box jumps
10 squats on top of boxes
10 mountain climbers
100 m run
Lift
Press family
strict press
push press
push jerk
strict press
push press
push jerk